Acceptance As A Form Of Love - A Guided Mindfulness Meditation

Sean Fargo guides a grounded mindfulness meditation and explores how gentle awareness helps us return from rumination, meet difficult emotions, and carry presence into daily life. 

If your mind keeps sprinting ahead or replaying the past, this conversation offers a practical way home. We open with a gentle guided practice to help you feel the room, find your seat, and meet your breath without force, then expand into a clear map of how mindfulness works—and how it differs from concentration and visualization. The aim isn’t to chase calm; it’s to contact what’s true right now with honesty, softness, and a touch of courage.

We break down the core moves that make mindfulness usable in daily life: noticing when you’ve slipped into rumination, shifting attention to physical anchors like feet, hands, and breath, and using simple self-soothing gestures to remind the nervous system that it’s safe to settle. You’ll hear why numbing with food, alcohol, or screens feels tempting and how it quietly shrinks awareness. Instead, we practice naming unpleasantness without judgment and letting acceptance open the door to movement, choice, and care. Along the way, we talk posture, micro-movements, and the subtle cues that reveal where you’re bracing and where you can soften.

Join us, practice with us, and if this resonated, subscribe, share it with a friend who could use a mindful reset, and leave a quick review so more people can find the show. What small anchor will you use to return to the present today?

• intention to support presence, healing, and growth
• brief guided body and breath practice
• sensing the room, contact, and posture
• differentiating mindfulness, concentration, visualization
• returning from rumination to sensory anchors
• self-soothing through touch and breath
• meeting depression, fear, and sadness with acceptance
• avoiding numbing and overconsumption
• carrying mindfulness into daily activities
• resilience and acceptance as forms of love

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Episode Transcript

SPEAKER_02 (00:50):
All right, welcome everyone.
We'll be talking about differentmindfulness practices, different
mindfulness meditations, howthey contextualize with other
types of meditation.
And ultimately, we're here tosupport you with your own
quality of presence, with yourhealing, with your growth, your

(01:10):
happiness, and to answer anyquestions that you have around
mindfulness, your practice, howit relates to your life, how to
teach mindfulness, how to leadmeditation.
So we're really here to supportyou with your practice.
We will start with a briefguided practice that we can do

(01:30):
to kind of settle in, get asense of our experience right
now, to meet our moment withhonesty and acceptance and
groundedness.
So let's get started with abrief guided practice to just
help us land and settle in.
This will be a simplemindfulness practice where we'll

(01:53):
start with grounding into thebody, sense into um breathing,
expand and to get a sense of ourum emotional landscape a little
bit.
And probably sense into a littlebit of peace, tranquility, maybe

(02:19):
a little bit more perspective.
So taking a moment just to kindof get a sense of the room
around us, the space in front ofus and to our sides and behind
us.

(02:46):
Feeling our body on the groundor the seat.

(04:30):
The head, the face, and we'llget to the same thing.

(18:21):
To the rest of our liveslistening to our bodies to let

(18:52):
us know how to take care ofourselves.

(20:33):
And our heart in the middle.
And our belly in the middle.
And slowly opening the eyeswhenever you're ready.

(22:08):
Without trying to push them awayor hold on to them.
And allowing them to be here,accepting their presence.

(22:31):
Doesn't mean that we have tolike them, but we're just
accepting that they're hereright now.
And that usually creates for usto not be trapped by them or
weighed down by them so much.

(23:04):
And so for everyone that's alittle different, depending on
what it is that they feel.
And then we segue into intentionbringing this gentle embodied
awareness to the rest of ourlives.
Why not?

(23:26):
Why not have that intention?

SPEAKER_00 (23:29):
And listen to the body.
What can I do to take care ofmyself?

(23:50):
How can I bring this forward?

SPEAKER_02 (23:54):
For the benefit of ourselves and hopefully other
people too.
Hopefully animals and theuniverse.
Spirits, etc.
So that's a an example of aguided mindfulness meditation in

(24:14):
which we're really bringingmindfulness, this you know,
gentle awareness to ourmoment-to-moment experience,
staying with this moment,continually sensing, continually
opening to the unfolding energyof this experience without

(24:36):
holding on to or trying to makeit a certain way per se.
So it's this mental awareness ofdifferent parts of our
experience.
Now we can bring thismindfulness to right now with
our eyes open.
We're listening to you know, guyon the internet right now.
We can bring mindfulness to thespace around us, to our day,

(24:58):
outside of meditation.
So mindfulness can be cultivatedin meditation or out of
meditation, you know, in dailylife.
And when we talk aboutmeditation, we're really
referring to these moments wherewe're kind of closing our eyes
and really focusing on say ourinternal experience.

(25:24):
Kind of in a quiet, uh secludedplace, usually.
So this is a mindfulnessmeditation, bringing this gentle
awareness to our actualexperience.
But other kinds of meditationsinclude visualizations or trying
to imagine ourselves in acertain place, which is a little
different from mindfulness orconcentration meditation, in

(25:46):
which we could either becounting our breath or
concentrating on each breath asa sequence of numbers.
We can repeat phrases as a wayto concentrate, or we can focus
on one specific aspect of ourexperience and not like just the

(26:07):
sensations of breathing at thenostrils, but only focusing on
those sensations.
That's a form of concentratingthe mind on the one thing and
one thing only, and we'reconcentrating on sounds or
repeating sounds or incessantsounds.
So there's different kinds ofmeditation practices out there,

(26:28):
including mindfulness.
So the practice we just did kindof helps us to come back to
what's actually happening,what's actually here, so we can
notice when we're remembering orruminating.
Let's say, oh, that'sruminating.
We don't have to judge it asbeing good or bad, right or
wrong.

(26:52):
My friend remembering, my dearfriend, the past.
Can I come back to right now bysensing into something that
feels safe, preferably relatedto actual physical sensations
like breathing or feeling ourfeet on the ground as we walk,

(27:14):
as we stand, as we sit.
We can put our hand on our bellyor over our heart to feel that
contact.
Feel the flesh, feel theconnection of what's actually
felt right now.
Can put one of our hands over acheek.
I usually put my left hand lefthand over my right cheek, and I

(27:37):
there's a sense of tenderconnection.
Oh yeah, it feels quite warm.
Some people come back to thepresent by say indulging in food
or you know, alcohol or things,by getting wrapped up in
pleasurable sensations and overconsuming something which can

(27:59):
usually deaden our awareness ornumb our awareness or bring us
back to the present in a waythat's a way to escape the
emotions of the past or fears ofthe future.
So kind of waking up to that,it's like, oh, yes, that
rumination doesn't feel verygood, it's usually unpleasant,

(28:22):
or that fear of the future feelsunpleasant.
Doesn't mean it's bad or rightor wrong, it's just unpleasant,
and I get lost in it.
But what happens when I comeback to right now, to breathing
this air right now, and exhalingand breathing?
What happens when I really allowmyself to connect with the

(28:45):
fullness of breathing in thisbody right now?
Feeling the fullness of thisbody, the sensations in the
hands and the feet, receivingthe sights all around me, the
eyes, the textures, and thecolors, and the lights, the
energies.

(29:06):
What happens when I connect withwhat I'm smelling right now?
What can I smell?
Right now I have this tea of ourtea, hibiscus and green tea
together, really smelling thefullness of that, maybe even
smelling the cup, waking up toour senses, connecting to our

(29:27):
senses, coming back to oursenses, literally, feeling the
points of contact with my bodyon the seat.
Do I feel balanced?
Do I feel upright?
Sometimes we're struggling withdepression, and there might be a
lack of sensation, a lack ofenergy, stagnation.

(29:47):
What does that feel like?
It doesn't mean it's bad orwrong or good or right.
It's just kind of a lack ofenergy right now.
Very common.
And so what happens when we kindof wake up to our senses and
really allow ourselves to fullysense into our human senses,
capacity to feel?

(30:07):
Like what are the layers offeeling and energy?
What happens if we wiggle alittle bit?
Noticing stuckness, flow, allthese things.
It's kind of listening to thebody.
Like, okay, what we're andusually what can I accept?
Because oftentimes we get stuckwhen even just two percent of

(30:30):
our experience doesn't feelacceptable.
When we don't want toacknowledge something, we don't
want to feel something.
Maybe we were scared.
Maybe we're sad.
Can we accept fear?
Can we accept sadness?
Can we accept that somethingjust isn't going the way we want
to or the way we hope?

unknown (30:49):
Okay.

SPEAKER_02 (30:50):
Can we accept this reality in some way by opening
to it and saying, yes, this ishere right now?
May not be what I wanted, butit's here.
And sometimes tears come andthat's great.
We can allow those tears tocome.
Sometimes a sense ofspaciousness comes, or sometimes
a new paradigm arises.
It's like, oh, okay, this is thereality.

(31:13):
How can I show up for thisreality with a sense of soul or
spirit or resilience or justlove?
So this training of mindfulnessis a training in learning how to
be with life, which is not easyall the time.
And that's why it cultivatesstrength.

(31:35):
When we cultivate mindfulness onpurpose, especially in
meditation, we're cultivating aresiliency, an ability to be
with more ourselves, cultivatingan ability to be with more of
each other.
We're cultivating an ability tobe with more of life.

(31:57):
And we're cultivating an abilityto accept, which is really a
form of love.
And through that strength andthat perspective, being able to
be with things, we also havemore spaciousness to know how to
proceed with strength andvulnerability and wisdom.